Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Front Squat- 3x3 Tempo

  • Build to a heavy set over 4-5 sets

Bench Pyramid

  • superset with shrugs x 20

10 sets of 10

  • Wide Bench
  • Pullups- various grips
  • Undergrip pull down- stretch/squeeze

GHD- 4 sets of 20

ABS- 100 reps

Lunges- 400 meters

Farmer Walk- 400 meters- optional

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday